10 Iron-Rich Foods (Indian vegetarian): How to Increase Haemoglobin
Updated: 1 day ago
Iron is an essential nutrient that helps our body make haemoglobin, which carries oxygen in the blood. There are two types of iron in food: heme and non-heme. Heme iron comes from animal sources and is easily absorbed by the body. On the other hand, non-heme iron, found in plant foods, is not as easily absorbed. However, the absorption of non-heme iron improves when the body needs more iron.
Iron deficiency anaemia is common in women in India. Nearly 50% of children, adolescent girls, and pregnant women may be anaemic. This condition can lead to poor concentration, fatigue, reduced immunity and other issues.
This is especially true for women with PCOS, where heavy or prolonged periods are common and can steadily drain iron stores over time, making it worth managing PCOS and iron levels together rather than treating them as separate issues.
How Can I Increase Hemoglobin?
Eating a variety of plant-based foods, rich in iron can help you increase your hemoglobin naturally. Also, check out the other tips in the blog.
Top 10 Iron-Rich Foods to Boost Haemoglobin:
Rajma:
Rajma, or kidney beans, are an excellent source of non-heme iron. A cup of cooked rajma can provide about 25% of the daily iron needs for children (2-11 years), 19% for women, and 44% for men. It’s a versatile food that can be added to curries, salads, or soups, making it a great plant based food to include in your meals.
Which Dal has the Highest Iron?
Legume Cooked | Iron Content (mg/100g) |
Lentils | 3.3 |
Chickpeas (channa) | 2.9 |
Kidney Beans (Rajma) | 2.6 |
Black Beans | 2.1 |
Soybeans | 5 |
Green Peas | 1.5 |
Pinto Beans (cooked) | 2.6 |
Mung Beans (green moong) | 1.8 |
White Beans (cooked) | 3.7 |
2. Fortified breakfast cereal:
Fortified breakfast cereals are an easy and convenient way to boost your iron intake. A 30g serving can provide 100% of the daily iron requirement. Choose unsweetened muesli or granola for a healthy breakfast. These cereals are often enriched with additional vitamins and minerals, making them an excellent choice to increase iron levels.
3. Tofu:
Tofu is a plant-based food rich in iron, making it a great option for vegetarians and vegans. Half a cup of tofu contains about 3.5 mg of iron. Tofu is a versatile ingredient that can be used in various dishes like soups, stir-fries, salads, or Buddha bowls.
4. Spinach:
Spinach (palak) is another great source of iron. Though spinach doesn't give you extra muscles like it was shown in Popeye, it does provide (1/2 cup, cooked) 17% of your daily iron requirement. It’s a versatile vegetable that can be added to curries, soups, or sandwiches. Try out our one-pot lentil pasta spinach soup.
Beetroot is another vegetable worth adding here. While it's not as iron-dense as people often assume, it pairs well with iron-rich meals and is a key ingredient in our popular ABC juice recipe, which combines apple, beetroot, and carrot for an easy way to support overall blood health.
5. Lentils:
Lentils are a fantastic source of non-heme iron, and just half a cup of cooked lentils provides around 17% of your daily iron requirement. Lentils are a staple in many Indian dishes like dal, soups, and stews, and are a great way to increase your iron intake. Take a look at more vegan protein foods.
Chickpea curry (chole):
Chickpeas are another nutrient-packed legume that is rich in iron. A chickpea curry (chole) is a delicious and iron-rich dish. Chickpeas are also high in protein and dietary fibre, making them a great addition to your diet. When soaked overnight and cooked, chickpeas become even more nutritious and easier to digest.
This curry is flavourful and will keep you asking for more. You can cook it for dinner and serve it with vegetables of your choice.
Ingredients:
Boiled/canned chickpeas - 1 can
Onion
Garlic cloves- 2
Tomato - 1 small, chopped
Chilli powder - 1/2 tsp ( adjust according to your taste)
Tamarind water - (optional)
Fennel seeds - a pinch
Cumin seeds - a pinch
Cinnamon - a small piece (1 cm)
Instructions:
Saute onion with fennel, cumin and cinnamon. Let it cool a little, grind it to a paste.
Heat oil in a pan, add chopped tomato and chilli powder, and sauté.
Add the ground paste and mix well.
Add the boiled channa, tamarind water, crushed garlic clove and a little water for the desired consistency.
Let it boil.
Serve with rice/roti for a tasty meal.
While using kabuli channa, soak it overnight and pressure cook it. Soaking chickpeas makes the nutrients more bioavailable. Check out more vegan protein recipes.
7. Methi (Fenugreek leaves)
Methi leaves are an excellent source of iron. They are often used in Indian dishes like parathas and dals. Methi also helps in improving digestion and reducing iron deficiency. You can add fresh methi leaves to your curries or parathas to boost your iron intake.
8. Amla (Indian Gooseberry)
Amla is packed with vitamin C, which plays a crucial role in helping the body absorb iron more efficiently. Amla can be eaten raw, juiced, or added to chutneys. Including amla in your diet will not only improve iron absorption but will also help your immune system.
Since amla is rich in antioxidants, it is also an amazing anti-inflammatory food.
9. Sweet Potatoes
Sweet potatoes are a rich source of iron and beta-carotene, which supports overall health. They are also delicious and easy to incorporate into various dishes. You can bake, mash, or use them in curries to enhance both flavor and nutritional value.
10. Sesame Seeds
Sesame seeds are another great source of iron. You can sprinkle them on salads, add them to snacks, or use them to make tahini (sesame seed paste). Sesame seeds are small but pack a nutritional punch, providing a significant amount of iron for your body.
Iron Needs Are Even Higher for Teen Athletes
If your child trains for a sport- swimming, running, martial arts, or anything with regular hard sessions, their iron needs go up, not down. Menstruating teen athletes are at particularly high risk, since they're losing iron through both training and their periods, and low iron can quietly show up as slower recovery, poor stamina, or "not being able to keep up" in practice, long before it ever shows up on a routine blood test.
This is one of the first things we screen for in young athletes at Pragmatic Nutrition, alongside their overall sports nutrition plan — because a talented athlete on an iron-poor diet is fighting their training, not helped by it.
Getting Kids to Eat Their Iron
Getting a child to eat spinach or rajma isn't always easy. But a well-planned lunchbox makes it much simpler than convincing them at the dinner table. Try tucking in a handful of roasted chana, a chapati roll with paneer or egg, or a small serving of dal alongside their usual lunch.
For more ideas that kids will actually eat, check out our iron-rich lunchbox ideas guide, and if you want a broader look at fuelling your child's growth years, our child & teen nutrition page covers it in more depth.
Why Include Vitamin C Rich Foods?
When it comes to boosting iron absorption from plant-based foods, vitamin C is a key player. Vitamin C enhances the absorption of non-heme iron (the type of iron found in plant foods), making it easier for your body to use the iron from these foods. This is especially important when consuming foods like lentils, beans, or spinach, as they contain non-heme iron.
Foods rich in vitamin C, such as amla (Indian gooseberry), citrus fruits (oranges, lemons), bell peppers, and tomatoes, should be included in your meals to improve iron absorption. Adding a squeeze of lemon juice to your lentil soup/sprouts chaat or enjoying a fruit salad with your meal can help your body absorb iron more efficiently.
Other Ways to Improve Iron Absorption from Plant Foods
Besides including vitamin C, there are a few more strategies to improve iron absorption from plant-based foods:
Avoid drinking tea or coffee with meals: These beverages contain tannins, which can inhibit iron absorption. Try to consume them between meals rather than during meals.
Soak and sprout legumes and grains: Soaking and sprouting beans, lentils, and grains reduce the levels of phytic acid, which can block iron absorption.
Cook in cast iron cookware: Cooking food in cast iron pots can increase the iron content of the food, especially when cooking acidic foods like tomatoes.
What If You're Eating Enough Iron But Still Feel Low on Energy?
Sometimes the issue isn't how much iron you're eating. It's how much your gut is actually able to absorb. Conditions like IBS, low stomach acid, gut inflammation, or an unresolved gut infection can quietly reduce iron absorption even when your diet looks perfect on paper.
If you've been eating iron-rich foods consistently and your levels still aren't improving, it may be worth looking at your gut health rather than just adding more iron to your plate.
When to Eat Iron Tablets & Side Effects of Iron Supplements
Iron supplements can effectively boost iron levels if you're diagnosed with iron deficiency anaemia. However, it is essential to consult with a doctor before starting any iron supplements. A blood test can help determine your iron levels and whether supplementation is needed.
When to Take Iron Tablets:
Iron tablets are usually taken on an empty stomach to maximize absorption. However, if you experience stomach discomfort, it is advisable to take them with food. The best time is typically in the morning, but always follow your doctor’s instructions on dosage and timing.
Side Effects of Iron Tablets:
While iron supplements can help treat iron deficiency, they may come with some side effects, including:
Stomach Upset: Some people experience nausea or constipation when taking iron supplements.
Dark Stools: It's common for stool colour to darken when taking iron supplements, but this is generally harmless.
Abdominal Pain: A few individuals may experience bloating or cramps in the stomach.
Metallic Taste: Some people may feel a metallic taste in their mouth after taking iron tablets.
It’s important to note that too much iron can be harmful, leading to conditions like iron overload or toxicity. Therefore, always get blood tests to monitor your iron levels and only take iron tablets under the guidance of a healthcare professional.
Iron isn't just about energy and haemoglobin. It also plays a role in attention and concentration, particularly in growing children. Low iron levels have been linked to difficulty focusing and slower learning in some children, which is one of the reasons iron status is often worth checking as part of a broader ADHD nutrition approach, alongside other dietary factors.
Consulting a Doctor Before Taking Iron Supplements
Before adding iron supplements to your routine, it's essential to consult your doctor. A blood test will help assess whether you are iron-deficient and whether supplements are necessary. Self-medicating with iron tablets without proper guidance can lead to complications such as iron toxicity. Your doctor can recommend the right dosage and monitor your progress over time to ensure optimal health.
Conclusion
Adding iron-rich foods like beans, lentils, spinach, tofu, and chickpeas to your meals can help prevent iron deficiency anaemia and improve overall health. Eating a balanced diet with plenty of plant-based sources of iron can make a big difference in your energy levels and well-being.
References:
Iron deficiency anaemia in India (opening stats)
https://pubmed.ncbi.nlm.nih.gov/17209473/ – anemia in pregnant women & adolescent girls, 16 districts of India
https://pmc.ncbi.nlm.nih.gov/articles/PMC10122513/ – anaemia/iron deficiency in pregnancy, South India
https://pubmed.ncbi.nlm.nih.gov/41089993/ – pre-conceptional anemia, South Indian women
https://pubmed.ncbi.nlm.nih.gov/12173702/ – nutritional anemia and its control (India)
https://pmc.ncbi.nlm.nih.gov/articles/PMC12311318/ – iron deficiency in adolescent girls, Bihar
https://pmc.ncbi.nlm.nih.gov/articles/PMC9894404/ – anemia across social groups, India (NFHS data)
https://pmc.ncbi.nlm.nih.gov/articles/PMC9051477/ – IDA in pregnancy, systematic review
Heme vs non-heme iron / "How can I increase hemoglobin?"
8. https://pubmed.ncbi.nlm.nih.gov/6315480 – iron requirements & bioavailability (Hallberg, classic)
9. https://pubmed.ncbi.nlm.nih.gov/40647237/ – dietary heme iron: efficacy, safety, tolerability
10. https://pubmed.ncbi.nlm.nih.gov/35755397/ – iron absorption: factors, limitations, improvement methods
11. https://pubmed.ncbi.nlm.nih.gov/6299808/ – overview of dietary iron bioavailability to humans
12. https://pubmed.ncbi.nlm.nih.gov/3290310/ – dietary factors affecting iron bioavailability
13. https://pmc.ncbi.nlm.nih.gov/articles/PMC12189169/ – non-heme iron absorption adaptation in vegans
14. https://pubmed.ncbi.nlm.nih.gov/1897479/ – nonheme-iron availability and iron balance
15. https://pmc.ncbi.nlm.nih.gov/articles/PMC12838038/ – combined heme + non-heme iron uptake (in vitro)
16. https://www.ncbi.nlm.nih.gov/books/NBK540969/ – StatPearls, Dietary Iron overview
Rajma / legumes (dal iron table)
17. https://pmc.ncbi.nlm.nih.gov/articles/PMC3775249/ – iron & zinc nutrition review (legumes, inhibitors/enhancers)
Fortified cereal / soaking & sprouting (phytate reduction)
18. https://pubmed.ncbi.nlm.nih.gov/25477668/ – soaking & sprouting faba bean: iron/zinc availability
19. https://pmc.ncbi.nlm.nih.gov/articles/PMC4325021/ – phytic acid reduction, bioavailable micronutrients in grains
20. https://pmc.ncbi.nlm.nih.gov/articles/PMC11646714/ – phytate reduction & iron/zinc bioavailability, maize
21. https://pmc.ncbi.nlm.nih.gov/articles/PMC3189212/ – iron/zinc bioavailability, sorghum soaking/germination
Tofu (soy iron/zinc absorption)
22. https://pubmed.ncbi.nlm.nih.gov/2333846/ – traditional oriental soy products & iron absorption
23. https://pubmed.ncbi.nlm.nih.gov/6681628/ – zinc bioavailability in tofu
24. https://pubmed.ncbi.nlm.nih.gov/12760785/ – calcium/iron/zinc absorption, dephytinized soy milk (boys 12–14)
25. https://pubmed.ncbi.nlm.nih.gov/16522930/ – beef vs soy protein: non-heme iron & zinc absorption in children
26. https://pmc.ncbi.nlm.nih.gov/articles/PMC12008532/ – absorption of iron naturally present in soy (2024 review)
Spinach (oxalate & iron)
27. https://pubmed.ncbi.nlm.nih.gov/12810415/ – bioavailability of soluble oxalate from spinach
28. https://pmc.ncbi.nlm.nih.gov/articles/PMC7509542/ – nutrients/compounds that promote or inhibit iron absorption
Methi (fenugreek)
29. https://pubmed.ncbi.nlm.nih.gov/8153062 – iron availability from cereal meal + fenugreek leaves
30. https://pubmed.ncbi.nlm.nih.gov/42487925/ – phytochemistry & nutrition of Trigonella foenum-graecum (2026 review)
Amla (vitamin C)
31. https://pmc.ncbi.nlm.nih.gov/articles/PMC3847730/ – synthetic vs food-derived vitamin C bioavailability
32. https://pubmed.ncbi.nlm.nih.gov/24284610/ – synthetic vs kiwifruit vitamin C, crossover study
33. https://pubmed.ncbi.nlm.nih.gov/24067392/ – synthetic vs kiwifruit vitamin C, steady-state study
Sesame seeds
34. https://pmc.ncbi.nlm.nih.gov/articles/PMC9573514/ – sesame: nutritional value & phytochemical review
35. https://pmc.ncbi.nlm.nih.gov/articles/PMC11049391/ – sesame seeds as a nutrient-rich superfood
Why include vitamin C (absorption enhancer)
36. https://pubmed.ncbi.nlm.nih.gov/835510/ – Cook JD, vitamin C and iron absorption (classic dose-response study)
37. https://pubmed.ncbi.nlm.nih.gov/3700141/ – ascorbic acid effect on iron absorption from different meals
38. https://pubmed.ncbi.nlm.nih.gov/11124756/ – ascorbic acid intake & non-heme iron absorption, complete diet
Avoid tea/coffee with meals
39. https://pubmed.ncbi.nlm.nih.gov/1862/ – Disler et al., mechanism of tea inhibiting iron absorption (classic)
40. https://pmc.ncbi.nlm.nih.gov/articles/PMC10040265/ – coffee/green tea vs ferritin & hemoglobin, premenopausal women
Cook in cast iron cookware
41. https://pmc.ncbi.nlm.nih.gov/articles/PMC8266402/ – cooking in iron cookware: systematic review of Hb/iron effect
42. https://pubmed.ncbi.nlm.nih.gov/36918146/ – iron cookware and dietary iron content
43. https://pubmed.ncbi.nlm.nih.gov/3722654/ – iron content of food cooked in iron utensils
44. https://pubmed.ncbi.nlm.nih.gov/36788041/ – iron cookware, related trial
45. https://pubmed.ncbi.nlm.nih.gov/9621986/ – iron in food: effect of continued use of iron cookware
Iron tablets: timing & side effects
46. https://pmc.ncbi.nlm.nih.gov/articles/PMC4082414/ – GI symptom questionnaire, ferrous sulphate supplementation
47. https://pubmed.ncbi.nlm.nih.gov/25700159/ – Tolkien et al., ferrous sulfate GI side-effects meta-analysis
48. https://pubmed.ncbi.nlm.nih.gov/29032957/ – alternate-day vs daily iron dosing & absorption (hepcidin)
49. https://pubmed.ncbi.nlm.nih.gov/26289639/ – Moretti et al., hepcidin response to daily/twice-daily iron doses
50. https://pmc.ncbi.nlm.nih.gov/articles/PMC11992291/ – hepcidin-guided iron dosing review
Bonus — for a linked "iron for athletes" section (see interlinking below)
51. https://pubmed.ncbi.nlm.nih.gov/39536912/ – iron deficiency, supplementation & performance in female athletes
52. https://pubmed.ncbi.nlm.nih.gov/3367745/ – iron deficiency prevalence in female college athletes
53. https://pubmed.ncbi.nlm.nih.gov/23851410/ – iron supplementation for female athletes review
54. https://pubmed.ncbi.nlm.nih.gov/40423272/ – iron status & performance, elite women's football
55. https://pubmed.ncbi.nlm.nih.gov/41736325/ – iron therapy for fatigue in non-anaemic women, RCT
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